The muscles of the upper back include the traps and rhomboids. The main muscles of the arms include the biceps and triceps. Certain exercises utilize all these muscle groups, either as primary movers, secondary movers or stabilizers. If you want to increase muscle tone, do these exercises three days a week and shoot for one to three sets of eight to 12 reps.
Barbell Upright Row
The barbell upright row exercise targets the shoulders, upper back and arms. The exercise is done with a simple motion, but standing in correct posture makes the muscles work harder. You will begin by standing up straight with a barbell held in front of your legs. Your arms will be straight and your hands will be spaced shoulder width distance apart. You will lift the barbell by bending your elbows until they point out to your sides and are parallel to the floor above your shoulders. Your shoulder blades should be pulled back and your shoulders pressed away from your ears throughout the range of motion of the barbell moving up and then back down to the starting position. The lower body should be kept still.
Dumbbell Reverse Flye
The dumbbell reverse flye works the upper back and arms with a completely different motion than the upright row. You will need two dumbbells and an incline bench. The starting position is lying facedown on a bench with your hands touching under the middle of the bench. You will hold one dumbbell in each hand with your palms turned toward each other and with a slight roundness to your arms. Then, raise your arms up until they are in line with your shoulders and pull your shoulder blades together. Return to the starting position to finish one reverse flye.
If you do not have a bench, you can stand on the floor and bend over with a straight spine to mimic the angle your body assumes on the bench and do the exercise this way.
Row with Arabesque
The row with arabesque tones your arms and upper back muscles while you are standing on one leg so that your core muscles, particularly your glutes, are also strengthened. You will begin by standing on your right leg and holding a dumbbell in each hand with your arms straight in front of your waist. You will bend your arms and raise the dumbbells up toward your shoulders, almost like a reverse bicep curl. The elbows will point behind you. The left leg should be extended up toward the ceiling as you raise your arms. You will lower the arms and leg together. Do an equal number of reps for each leg to be even.
Member Comments